Sleep Problems in Children Primer

Getting enough sleep can be vital to everyone. We are able, when we sleep, to get enough energy and rest to get through each day. When we sleep, we dream, which is important to our mental health. When we don’t get enough sleep, we feel super-tired and can feel irritable.

After sleeping well, on the other hand, you feel energized, refreshed and ready for the day. Children, too, need to sleep well and parents need to consider sleep issues in their children so that the whole family can get a good night’s sleep.

Sleep Deprivation In Children

Insomnia and sleep disorders happen when we cannot fall asleep or when we get up too early or wake up often during the nighttime hours. It causes us to become tired and irritable. If this lasts more than just a few days, see your health care provider and try not to treat it yourself with things like alcohol or antihistamines as they may not help or may make the problem worse.

Sleep Terrors and Nightmares in Children

These can occur when a child is under stress or when he or she isn’t getting enough restful sleep. They can frighten a child so that sleep is even more impaired. Night terrors happen during the ages of 3-4 and nightmares occur between the ages of 3-6. Try not to take multivitamins in high doses before sleep as they can excite the brain and can trigger nightmares. You should avoid caffeine, alcohol and other stimulating foods and drugs before bed and try to exercise or relax before going to bed.

Signs of Poor Sleep

• Falling asleep while driving, watching television or reading
• Slow reaction times and slow thinking
• Making mistakes at work or school
• Having problems understanding directions people give you
• Unable to retain information
• Poor mood or outright depression
• Being impatient or frequently angry
• Having heavy eyelids or having problems focusing your eyes

Help children Sleep

Expect sleep problems during times of extra trauma or stress in a child’s life. Expect that it may take him or her a few weeks to get back on schedule. If sleep issues persist, then see your child’s health care provider in order to get some help. Some counseling might be necessary. Let’s look at sleep problems in the various age groups:

For every child:

• It’s possible your child is too anxious to sleep. Find out what is bothering him or her and see if you can talk through them several hours before sleeping so that it isn’t in the forefront of your child’s mind at the time of sleep.
• Keep a solid schedule for sleep and wakefulness to reduce insomnia.
• Don’t drink or eat caffeine-containing foods before bedtime and keep the child away from the news just before they go to bed.

Younger Children and Those in Middle School

• If you have a child that cannot sleep alone, stay near your child as he falls asleep and then check on them periodically. Make him feel like you will be there for them even if you won’t be sleeping with them.
• Have a low light on nearby but not in the same room as the child. Use music as a soothing way to help him or her fall asleep. Having a pet in the room, even if it is just a fish or gerbil, can calm a child and make him or her feel like they are not alone.
• If you have a child with nightmares, don’t discuss them during the night. Just help them get back to sleep and talk about the dream in the morning.
• Do deep breathing techniques, soothing tapes or music if your child is really anxious when going to bed. They may or may not be helpful.

Teens:

Your teen may suffer from insomnia due to a reaction to surrounding stressors. They understand things better than smaller kids and can be greatly affected by them. They may worry more than even adults do.
• Give teens the same love and support around sleeping as you do younger kids.
• Your teen may get hung up on watching TV, talking with friends on the phone or being on the computer so they may go to bed later than adults or other kids. Parents need to discourage this as it can reduce the number of solid hours of sleep they get and can contribute to insomnia.